Dining: Healthy snacks and smart plates

Posted:
03/25/2014 03:01:07 AM PDT

Sports nutrition isn't just for professional athletes; for a good workout and quick recovery, everyday athletes need the right diet, too.

To help, CanolaInfo's "Fuel Up for Fitness" recipe collection delivers a starting lineup of delicious, nutritious dishes made with canola oil to help fitness fans prepare for exercise and repair their muscles afterward.

"These quick and easy recipes are made-to-order meals for the everyday athlete," said Michele Macedonio, a veteran sports nutritionist and team dietitian for Major League Baseball's Cincinnati Reds. "A good workout is draining and can lead to fatigue and sore muscles. The right combination of foods helps restore energy and nutrients used during exercise and prepares your body for the next workout."

The recipes provide complex carbohydrates, fiber and protein with nutrition-packed ingredients such as whole grains, beans, nuts, fruits and plenty of vegetables. All the dishes are prepared with heart-smart canola oil to supply healthy unsaturated fats, including mono-unsaturated and omega-3 fats.

"Fat is an important energy source for athletes because it has 9 calories per gram versus 4 per gram of protein and carbohydrate," Macedonio said. "But it's important to choose the right kinds of fats. Unsaturated fats, such as those found in canola oil, in place of saturated and trans fats, are known to reduce 'bad' LDL cholesterol."

The nutrient-rich ingredients in the delicious slaw above make it a smart choice for athletes. Brussels sprouts and blueberries are an excellent source of antioxidants and phytonutrients, helping to support a strong immune system. Also, walnuts and canola oil are among the top 10 food sources of plant-based omega-3 fat and may help protect the heart.

How much you eat is as important as what you consume. Even nutritious foods, if eaten in excess, can add unwanted weight that hinders exercise performance. Train your eye to recognize the right portion sizes by measuring and portioning at home.